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spinal extension
Superman
Search GoogleSuperman is a beginner spinal extension exercise using bodyweight. It primarily trains lower back and glutes. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- lower back, glutes
- Secondary
- upper back
- Equipment
- bodyweight
- Mechanic
- isolation
Setup
- — Prepare the bodyweight and clear the movement area.
- — Set your stance, grip, and starting position before beginning superman.
- — Choose a variation and range that let you keep complete control.
Execution
- — Lift the arms and legs gently while keeping the neck long.
- — Maintain the position only while you can breathe and keep the intended alignment.
Breathing & coaching
- — Breathe slowly behind the brace.
- — End the hold before you need to strain or hold your breath.
- — Lift the arms and legs gently while keeping the neck long.
- — Keep pressure and tempo even from side to side.
Safety & common mistakes
Progressions
- — Loaded or slower-tempo superman
Regressions
- — Supported or reduced-range superman